2013 - "The Year Of The Run"

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September 4

Run
  • 45m 30s
  • 5.00 miles
  • 09m 06s /Mi

2 Subdivision loops each 2.375 miles
1 - 23min--9.68min/mile
2 - 20:30--8.63min/mile
.25 at the end to make even 5 miles

"Crosstraining" day, but it's still too dark in the morning to ride and too dark when I get home. Biking will be on days off from work or the dreaded trainer. A little right foot pain from new shoes for first mile or so, but then cleared up and was fine. Beautiful mornings lately, cool, calm, very nice.

September 3

Run
  • 1h 07m 19s
  • 6.44 miles
  • 10m 27s /Mi

12 minute/1.23 mile warmup
10 X .31 mile @ 2:10-2:20

  • .2 mile Recover Intervals(9)
  • .31 mile/5 minute cooldown

    • Good morning run. Plan said 1/4 mile intervals, but neighborhood circle is .31 so...close enough. Ran each at 7:30 mile pace and none of the interval times varied by more than a few seconds. Wore the new shoes and no blisters!! They felt pretty good, but need some more miles.

    September 2

    Bike
    • 1h 25m 30s
    • 27.00 miles
    • 18.95 Mi/hr

    am commute to work-13.5/41:42
    (beautiful morning, pushed hard)
    pm commute home-13.5/43:48
    Hard ride home, when did it start getting dark so early. I guess that ends the bike commutes to work.

    September 1

    August 31

    Run
    • 3h 07m 30s
    • 18.50 miles
    • 10m 08s /Mi

    Used old shoes and new hydration belt. Old shoes worked well, new belt not so good. The big bottle in the back kept falling out and the gel holder and the small bottle kept sliding forward, some modifications will have to be made.
    Good run, felt like I was holding back for most of it and actually (just by a little) negative split the second half including 9 minute miles for miles 17 and 18. It sure helps to get the nutrition and hydration closer to right.
    3 scoops Infinit/3 shots gel/alot of water/6 Ecaps.

    August 30

    Bike
    • 1h 00m
    • 18.00 miles
    • 18.00 Mi/hr

    Crosstraining for the marathon plan. Mostly small ring.
    Got a 18+ mile run tomorrow, I think the wife is making lasagna tonight :)

    Traded in my new running shoes today. Went to the store and told them about my blisters and he said it was a fit problem. Ummm...since they are the ones who fit me, I figured this was their problem. They were very nice, let me try on some different shoes and let me do an exchange. We'll see how it goes.

    August 29

    Run
    • 46m 30s
    • 5.00 miles
    • 09m 18s /Mi

    1 mile easy
    4 Miles Tempo (9:15)
    Didn't feel strong the whole run. 2nd time wearing my new shoes and developed a blister. Was hoping for 4 8:30 miles...no excuses....Do better next time.

    It is was it is, but it's not what it's gonna be.

    Spent the rest of the day painting as that is what I do on the side to pay for this triathlon thing.

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    CKinsey's Training Log


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